Main – CrossFit
Back on regular schedule today!
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Barbell
3: Clean and Jerk (15 minutes work to a heavy 1RM)
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP of:
50 KB Swings 24/16kg
25 HR Push-ups
4/3 Muscle-ups
Level 4:
30 minute AMRAP
500 meter row
3/4 muscle ups
(Do not let heart rate get above 160 BPM.)
Level 2/1:
Modify Kettlebells and pushups as needed
8/6 Ring Dips (with bands, if needed)
8/6 Dip horn (with bands, if needed)
8/6 Box Dips
Level 4 Outlaws
Barbell
1: Metcon (Weight)
EMOM 5 Minutes
2 Power Snatch @ 100% of last week, plus 5#.
Log weight
2: Metcon (Weight)
EMOM 5 Minutes
2 Power Clean and Push Jerks @ 100% of last week, plus 5#.
The post Bandit CrossFit WOD–Wednesday, March 5, 2014 appeared first on Bandit CrossFit.
